Week 1
1
2
3
4
5
6
7
Day 2
AHHPS 4Q Plyo and Agility
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS – Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set time
1 15s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 3 each heavy controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each heavy controlled
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each heavy controlled
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
AHHPS 4Q Plyo
Giant Set x 3
MB Plyo Broad Jump
Set reps load Tempo Rest
1 5 light explosive 45-60s
2 5 light explosive 45-60s
3 5 light explosive 45-60s
Rotational Plyo Throw
Set reps load Tempo Rest
1 5 each light explosive 45-60s
2 5 each light explosive 45-60s
3 5 each light explosive 45-60s
Unilateral Vertical Skip
Set reps Tempo Rest
1 5 each explosive 45-60s
2 5 each explosive 45-60s
3 5 each explosive 45-60s
Plyo Skater
Set reps Tempo Rest
1 5 each explosive 45-60s
2 5 each explosive 45-60s
3 5 each explosive 45-60s
AHHPS 4Q Agility
Giant Set x 3
ViPR PRO Tilt Sagittal Breakdowns
Set reps load Tempo Rest
1 30s moderate fast 60-90s
2 30s moderate fast 60-90s
3 30s moderate fast 60-90s
ViPR PRO Shuffle Tilt COD
Set reps load Tempo Rest
1 30s moderate fast 60-90s
2 30s moderate fast 60-90s
3 30s moderate fast 60-90s
Forward Breakdowns
Set reps Tempo Rest
1 30s fast 60-90s
2 30s fast 60-90s
3 30s fast 60-90s
Reverse T Drill
Set reps Tempo Rest
1 30s fast 60-90s
2 30s fast 60-90s
3 30s fast 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set reps
1 2 min
90-90 Supine Pose
Set reps
1 2 min
AHHPS-L1 – Week 09 – Power (Conversion) Day 2

AHHPS 4Q Plyo and Agility

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

In today's session, we'll perform a block of plyometric activity in all 4Q to enhance tissue elasticity and rhythm and timing. The second block focuses on agility with emphasis on changing direction.

Warm-Up Blocks

AHHPS – Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
time 15s
Set Time
1 15s h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 3 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 3 each Heavy Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 each Heavy Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 each Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS 4Q Plyo
Giant Set x 3

Circuit these 4 plyometric drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today's session than the cardio component.
You can change the order of the exercises, personally I like to do Loaded at the beginning to better express power Unloaded.

LLT
MB Plyo Broad Jump
reps 5
load light
Tempo explosive
Rest 45-60s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Reps Load Tempo Rest
1 5 Light Explosive 45-60s (h:m:s)
2 5 Light Explosive 45-60s (h:m:s)
3 5 Light Explosive 45-60s (h:m:s)
LMT
Rotational Plyo Throw
reps 5 each
load light
Tempo explosive
Rest 45-60s
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Tempo Rest
1 5 each Light Explosive 45-60s (h:m:s)
2 5 each Light Explosive 45-60s (h:m:s)
3 5 each Light Explosive 45-60s (h:m:s)
ULT
Unilateral Vertical Skip
reps 5 each
Tempo explosive
Rest 45-60s
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)
3 5 each Explosive 45-60s (h:m:s)

Get as much height with each rep

UMT
Plyo Skater
reps 5 each
Tempo explosive
Rest 45-60s
Develops dynamic balance and agility in the frontal plane.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)
3 5 each Explosive 45-60s (h:m:s)

Try to jump farther and don't worry about sticking the landing

AHHPS 4Q Agility
Giant Set x 3

Circuit these 4 agility drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today's session than the cardio component.
Substitute equipment if need be.

LLT
ViPR PRO Tilt Sagittal Breakdowns
reps 30s
load moderate
Tempo fast
Rest 60-90s
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Reps Load Tempo Rest
1 30s Moderate Fast 60-90s (h:m:s)
2 30s Moderate Fast 60-90s (h:m:s)
3 30s Moderate Fast 60-90s (h:m:s)
LMT
ViPR PRO Shuffle Tilt COD
reps 30s
load moderate
Tempo fast
Rest 60-90s
Enhances bottom to top coordination and develops transverse plane agility under load.
Set Reps Load Tempo Rest
1 30s Moderate Fast 60-90s (h:m:s)
2 30s Moderate Fast 60-90s (h:m:s)
3 30s Moderate Fast 60-90s (h:m:s)
ULT
Forward Breakdowns
reps 30s
Tempo fast
Rest 60-90s
Develops agility in the front and back directions
Set Reps Tempo Rest
1 30s Fast 60-90s (h:m:s)
2 30s Fast 60-90s (h:m:s)
3 30s Fast 60-90s (h:m:s)
UMT
Reverse T Drill
reps 30s
Tempo fast
Rest 60-90s
Enhances agility and bottom to top coordination in the forward, backward and lateral directions.
Set Reps Tempo Rest
1 30s Fast 60-90s (h:m:s)
2 30s Fast 60-90s (h:m:s)
3 30s Fast 60-90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 2 min
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 2 min